Meet: Tuesday, 6:30 PM | 7th Ave & MLK Jr Dr, Golden Gate Park

Bring: Reflective gear always encouraged—it helps us stay seen out there.

From Coach Toby:

Week 1, nice work! Lots of new and familiar faces, great vibes, and a solid 5K loop through the park to kick things off.

This week, we ease into hill work with the Stanyan Street Surge—a strength-building session that’s approachable for all levels. Each repeat is about one-third of a mile round trip with roughly 50 feet of elevation gain. Whether you’re just getting started with hills or ready to grind, this workout meets you where you’re at.

Workout breakdown:

Warm-up: 1-mile easy group jog + range of motion

3–4 reps: New to hills? Keep it easy and steady on the climbs, and catch your breath and recover on the descents

5–6 reps: Push the uphills a bit, work on fast but smooth leg turnover downhill

7 reps: Dial in the effort on climbs, stay sharp and quick on the way down. For an extra challenge, try to maintain pace or effort throughout all reps 

Routes

Warm-up/Cool Down: https://www.strava.com/routes/3362115643530270042

Stanyan Hill Repeats (5x): https://www.strava.com/routes/3362115975212481636 

Why hills?

Hill repeats are a cornerstone of any smart training regiment. They build running-specific strength, improve form under fatigue, and help you become a more efficient, powerful runner. Each repeat recruits key muscle groups—glutes, hamstrings, calves—while reinforcing good mechanics like upright posture, strong arm drive, and quick turnover. They also improve your aerobic capacity and mental grit without the pounding of speedwork on flat ground. Commit to hills 1–2 times a week, and I promise you’ll start to feel the gains in just a few weeks.

Post-run social with the team: Join us for Taco Tuesday at Underdog Tres (1224 9th Ave, just two blocks away). Come hang!